Destroying Angie

My low back is a little tight from yesterday and my ankles are still tight from the broad jumps. In the garage at 4pm.

Warm-up

  • 10:00 BikeErg (5,060m)
  • 20 PVC Passes

Conditioning

“Angie”

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Air Squats

Been almost three years since I’ve done this workout. My best time was 20:40 from late 2014, at 1.5 miles above sea level in Colorado and I did 22:27 in January of 2018.

I was confident I could set a nice PR today by being more aggressive on the pull-ups and push-ups. I definitely work grips and shaved my calluses earlier. I started out doing a set of 10 pull-ups every 30 seconds and made it through 6. Then I did 5 more butterfly before switching to sets of 5 with a gymnastics kip to finish up at 5:18, which was almost 2 minutes faster that when I set my PR. I did four sets of 10 push-ups and then all 5s to get done at 9:18, almost 4 minutes ahead of my PR pace! Sit-ups were kind of slow and were done at 13:03. Kept moving on the squats and was done at 16:10 for a 4:30 PR!!

Handstands

  • 2×5 Kick-ups (bad leg)
  • 2×5 Kick-ups (good leg)

Upper body was a bit tired so we didn’t do what was planned. This was enough. It’s hard being upside down and trying to balance when you’re tired!

Midline

4 Sets

  • 20/20s Weighted Side Plank (30#)
  • 20s Superman Hold
  • 10/10 Side Bends (70# KB)

No joke here!

Legs

3 Sets

  • 10/10 Single Leg RDL (foot on wall, 70# KB)
  • 10/10 Single Leg Glute Bridge (2s pause)

A New Toy

Complete rest day yesterday. My shins are sore from the broad jumps, as always. Out in the garage at 4pm.

Warm-up

  • 10:00 BikeErg (5,062m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk

Handstands

Weightlifting

Power Cleans

  • 5×45#
  • 5×95#
  • 3×135#
  • 5:00 EMOM – 3 Power Cleans (165#)
  • 5:00 EMOM – 2 Power Cleans (195#)
  • 5:00 EMOM – 1 Power Clean (215-225-225-235-245#)

I was planning to just stick at 215, but was feeling good and it’s been a long time so I went for it. Weight was going up good!

Conditioning

3 Rounds – 2:00

  • 24/16 cal Row
  • MAX Burpee Box Jumps (24/20″)
  • 2:00 Rest

I started out at about 1,700 cal/hr and got faster each round. I also adjusted my steps on the burpee box jumps after the first round. I was able to get 13, 15, and 16. This was hard!

Accessory

3 Sets

  • 10 Wrist Curls (12# DBs)
  • 10 Reverse Wrist Curls (12# DBs)
  • Wrist Roller (up-down, 5#)

A couple of days ago I put together a quick pipe, some string, and a carabiner to do wrist rolls. OMG I couldn’t hold my arms up for the wrist roller; got soooo heavy!

A Kettlebell and a Partner

Body feels good. Worked out at 10am.

Warm-up

  • 10:00 BikeErg (4,902m)
  • 25 PVC Passes

Handstands

  • Wrist Warm-up
  • 8:00 EMOM (alt)
    • 10 Shoulder I-Y (red)
    • 30s Handstand 90° Hover
  • 5 Kick-ups (bad leg)
  • 5 Kick-ups (good leg)
  • 2×5 Kick-ups (balance)

An extra round of each movement in that EMOM from a month ago. Much better with the hover, but that’s still a brutal combination on the shoulders. Started doing my balance kick-ups out on the open floor.

Conditioning

I did 8 kettlebell swings, 8 clean and jerks, 10 air squats, and 6 overhead lunges to get a feel for it.

30:00 AMRAP (Partner)

  • 80 H2H KBS (53/35#)
  • 60 Single Arm C&J (53/35#)
  • 80 T2B
  • 60 Goblet Squat (53/35#)
  • 80 Single Arm OH Lunge (53/35#)

Brandi used a DB for the C&J and did weighted V-ups instead of T2B. We did 20 each on the swings and 10 each everywhere else. I was really happy to get all of my toes to bar sets unbroken (wore grips). She went first and we got through 2+49.

Accessory

3 Sets

  • 10 Seated Cable Row (double handle, 126#)
  • 10/10 Tricep Kickbacks (25# DB)
  • 10 DB Fly (40# DBs)

I think I could really feel all of yesterday’s burpees in the front of my shoulders when doing the fly.

Dialing in Kick-ups

My inner thighs are still a bit sore and my shoulders need some rest. In the garage at 4pm.

Warm-up

  • 10:00 BikeErg (4,845m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks

Handstands

  • Wrist Warm-up
  • 2×10 Kip Swings
  • 3×20 Wall-facing Handstand Sponge Shifts
  • 2x45s Handstand Shape 45° Hollow
  • 3×5 Kick-ups (finding balance)

I still find it amazing how much the sponge shifts improved since the first time. Today I was even keeping my feet together instead of a big spread to help with a stable base up at the top. I’m starting to really dial in my kick-ups and think it’s time to just do them in the open floor from now on so I don’t kick the wall when I overshoot and can play around with saving some of those more.

Strength

  • 8 alt Back Rack Reverse Lunges (45#)
  • 8 Pendlay Rows (supinated, 45#)
  • 4 Sets
    • 12 alt Back Rack Reverse Lunges (135#)
    • 12 Pendlay Rows (supinated, 95#)

Straight up cardio-ish!

Conditioning

10:00 AMRAP

  • 20 Russian KBS (53/35#)
  • 10/10 Lunge Pulses
  • 10 Weighted V-ups (15# DB)

No place to rest here. Got faster as we went. Finished 7+40.

Accessory

3 Sets

  • 30 Band Pull Aparts (blue)
  • 20 Band Tricep Pulldowns (red)
  • 8/8 Parallette Supported Renegade Rows (50#)

This was a rough combination and didn’t really rest between sets.

No Max Test Today

Complete rest day yesterday. Up in my left scap was feeling like there was a knot, but it’s improved today. My inner thighs are oddly sore. Workout at 3:30.

Warm-up

  • 5:00 BikeErg (2,539m)
  • Wrist Warm-up
  • 40 Bottoms Up KB Press (20#)

Was going to test a max set of strict ring dips, but my shoulders were not having it with.

Handstands

  • 5 Kick-ups (bad leg)
  • 5 Kick-ups (good leg)
  • 2×1:00 Wall-facing Handstand Hold
  • 2×1:00 Frog Stands
  • 3×5 Kick-ups (finding balance)

Conditioning

5 Rounds

  • 10 KB Sumo Deadlifts (70/53#)
  • 15 DB Hang Clean & Jerks (30/20#)

I did shoulder presses for the most part and some cleans right in to a push press. Unbroken all the way for a time of 4:55. Shoulders need some rest!

Midline

4 Sets

  • 7/7 Hip Abducted Evil Wheel
  • 12 OH Crunch (60# DBs)
  • 10/10 Side Bend (60# DB)
  • 30s/30s Side Plank

Gonna be feeling this stuff!

Wrist / Forearms

  • 10/10s Bottoms Up KB Hold (20#)
  • 2 Sets 20/20s Bottoms Up KB Hold (15#)
  • 3 Sets
    • 10 Wrist Curls (12#)
    • 10 Reverse Wrist Curls (12#)

Push-ups with Hands

Warm-up

  • 3:00 SkiErg (693m)
  • 80′ Lateral Monster Walks
  • 80′ Lateral Monster Walks
  • 3:00 Wrist Warm-up
  • 20 PVC Passes

Conditioning

  • 12-9-6
    • Strict HSPU
    • Box Jump (24/20″)
  • 4:00 Rest
  • 15-12-9
    • HSPU
    • Box Jump Over (24/20″)
  • 4:00 Rest
  • 18-15-12
    • HR Push-up
    • Box Jump (30/24″)

I felt good through most of this. Did 6-6, 5-4, 6 for strict handstand push-ups and finished that part in 2:40. Then went 9-6, 7-5, 9 for kipping handstand push-ups, taking 3:31 for part two. The hand release push-ups felt rough, but I did them slow and unbroken and finished part three in 4:24. Overall time of 18:35.

Midline

3 Rounds

  • 20s Weighted Hollow Flutter Kick (10# plate)
  • 20 Weighted alt V-Ups (10#)
  • 20 Weighted OH Crunches (10#)
  • 20 Russian Twist (10#)
  • 20 Seated Leg Lifts

Slower than the 7:20 I did almost three weeks ago, with 7:58 today.

More Conditioning

2 Rounds

  • 4:00 Row
  • 4:00 BikeErg
  • 4:00 SkiErg

I did 1,044 and 1,049 meters on the rower, 2,096 and 2,113 on the bike, and 961 and 970 on the skier.

Handstand Kick-ups

  • 5 bad leg
  • 5 good leg
  • 2×5 finding balance

Pulsing

I walked 18 holes yesterday. I sold my Airdyne in the afternoon to make room for a new piece of equipment arriving in the next month. Workout at 4pm today.

Warm-up

  • 5:00 Row (1,303m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk

Handstands

  • Wrist Warm-up
  • 2×1:00 Hollow Body Wall Walk
  • 2x30s Hollow Body Wall Walk
  • 2×5 Kick-ups (bad leg)
  • 2×5 Kick-ups (good leg)
  • 1:00 Wall-facing Handstand Hold

That was a lot on the shoulders!

Midline

2 Sets

  • 8/8 Partner Banded Rotations & Holds (blue)
  • 8 Evil Wheels
  • 8 Parallette Shoot Throughs
  • 8/8 Partner Banded Rotations & Holds
  • 8 Parallette Shoot Throughs
  • 8 Evil Wheels

Conditioning

10 Rounds (each) w/ Partner

  • 10 Pull-ups
  • 10 DB Bench Press (50/25#)

I warmed up with 10 bench press @ 35# and 5 kip swings. Brandi skipped her last 5 pull-ups because of a big blood blister. Adding in time for those would have put as at about 12:10 to finish, which is much faster than I was expecting. I wore grips and was able to do every set of pull-ups unbroken without a problem. The dumbbell bench started to get tough in the last three rounds.

Accessory

4 Sets

  • 20/20 Landmine Curtsy Lunge Pulses (45+30#)
  • BikeErg during rest (easy pace)

It ended up being about 1:10 on the bike and I probably did around 700 meters each time. This was nasty, especially when doing pulses with the second leg. I should have alternated which leg I started with each time.

3 Sets

  • 20 Wrist Curls (12#)
  • 15 Plate Pinch Hammer Curls (10#)

As I type this all up about an hour later, my upper body is already wrecked!

All of the Dumbbells

At 4pm, not too long after getting back from a day+ trip to my brothers to help him with electrical work.

Warm-up / Conditioning

  • 700m Run
  • 1,000m Row
  • 700m Run
  • 1,000m SkiErg

I think I pulled around 1:55 on the rower and 2:08 on the SkiErg.

Handstand Balance Breakthrough

  • Wrist Warm-up
  • Kick-ups (goal: land soft on wall and come down)
    • 2×5 (bad leg)
    • 2×5 (good leg)
  • 1:00 45° hollow hold
  • 45s 45° hollow hold
  • 1:00 Wall-facing HS Hold
  • 2×5 Kick-ups (w/ finding balance)

I’m using the four week program we did as a base to create another four weeks as phase two. Stepping things up and adding in things I’ve found from other handstanders.

We were both extremely surprised how kick-ups went on our bad legs. We’re really getting the feel for how much power is needed to get up to vertical.

Back & Chest

3 Sets

  • 8/8 Landmine Single Arm Floor Press (45 + 50#)
  • 8/8 Kroc Row (70#)

3 Sets

  • 10 Weighted Ring Dips (25#)
  • 10 Close Grip Chin-ups

3 Sets

  • 8 Dumbbell Fly (40# DBs)
  • 8 Lat Pulldowns (126#)

DB Bench Press

  • 12×60#
  • 8×50
  • 8×40
  • 8×35
  • 8×30
  • 8×25

In the style of doing drop sets, but with prescribed rep counts for every set. Do the 12, pick up the next dumbbells, and right in to the next set until all sets are completed. I make a smart move skipping over the 45s. When I picked up the 40s they felt really light though and I busted out my reps. As I got towards the end of the 35s and through the finish it was a burn though.

Handstand Graduation

Warm-up

  • 5:00 BikeErg (2,562m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk

Handstand Balance Breakthrough

Probably did about 8 sets of 5 kick-ups. Had some really good ones where I was holding for 4-5 seconds I think.

That completes the 4 week program. We made so much progress in that time. We’re going to continue a lot of the drills and try adding some other ones I’ve found. I’ve already written the first 2 weeks of our phase 2.

Legs

4 Sets

  • 8/8 Landmine Curtsy Lunges (145#)

3 Sets

  • 8/8 Bulgarian Split Squats (35-40-45# DBs)
  • 8 DB Stiff Leg Deadlifts (60# DBs)

3 Sets

  • 10 Front Squats (85#)
  • 8/8 Lateral Step-downs (50# DB, 15”)

2 Sets

  • 10/10/10 Calf Raises (60# DBs)

Conditioning

5:00 AMRAP
1-2-3-4-5…

  • Burpees
  • HSPU

When we did this on April 14th I got through the 7s + 10, which was a big PR at the time. Today I was able to stay unbroken, even though my HSPU got slow with some pausing. Another PR, by 11 reps this time, finishing the 8s and then getting 5 more burpees. No doubt the handstand work is helping a lot here as well.

Cramping in the Upper Abs

Not a great night of sleep. Workout at 4pm.

Warm-up

  • 5:00 BikeErg (2,527m)

Handstand Balance Breakthrough

  • Wrist Warm-up
  • 40 Bottoms Up KB Press (25#)
  • 12 Handstand Kick Up Against Wall (~10s + pull feet away)

Got 2-3 solid holds with my feet off the wall. Progressing!

Conditioning

35:00 AMRAP (Partner)

  • 8 HSPU
  • 12 Sumo KB Deadlifts (53/35#)
  • 16 Plyo Lunge
  • 12 HR Push-ups
  • 12/8 cal Row
  • 4 Power Cleans (185#)

The work is done by each person before moving to the next movement. I went first and got through 8 full rounds plus row. Handstand push-ups felt really smooth. My balance and cycling were feeling much improved from the handstand work.

Midline

3 Rounds

  • 20s Weighted Hollow Flutter Kick (10# plate)
  • 20 Weighted alt V-Ups (10#)
  • 20 Weighted OH Crunches (10#)
  • 20 Russian Twist (10#)
  • 20 Seated Leg Lifts

A good one from Ibex Training.

My upper abs felt like they were cramping in the middle of round two. I forgot to note the exact time but it was around 7:10-7:30.